Better Lifestyle Choices to Manage Diabetes

Type 2 diabetes can have serious complications that can affect your health and quality of life. But lifestyle modification for diabetes can play a significant role in preventing and managing this chronic condition. This blog explores the benefits of adopting a diabetes-friendly lifestyle, including a healthy diet and regular physical activity. Read on to learn more.

Better Lifestyle Choices to Manage Diabetes

Diabetes is a common condition, affecting millions of people worldwide and around 74.2 million adults in India. By 2045, this number is projected to surpass 124.9 million. Interestingly, many of these individuals might not even be aware they have it, underscoring the significance of awareness and early detection.

But here's the silver lining: we possess the power to both manage and prevent type 2 diabetes, thereby mitigating related complications such as eye damage, kidney disease, heart disease, and nerve damage. Key to this empowerment are lifestyle changes for diabetes. For those who have already been diagnosed with diabetes, these lifestyle changes to control diabetes can significantly help regulate blood sugar levels and prevent its progression. Join us as we delve into the profound impact of lifestyle modifications on diabetes management and discover how making simple everyday adjustments can immensely improve our health.

How Does Lifestyle and Daily Routine Affect Blood Sugar Levels?

The quality of your sleep, food habits, physical activity, and mental wellbeing play a crucial role in maintaining your blood sugar levels. Let’s have a closer look at how the nitty-gritty of your daily routine can impact your sugar levels:

Diet

• Consuming meals and snacks high in refined carbohydrates and added sugars can cause blood sugar levels to spike.
• Conversely, a diet rich in fiber and complex carbohydrates can help stabilize blood sugar levels.

Physical Activity

• Regular exercise can help improve the body's sensitivity to insulin, effectively lowering blood glucose levels.
• However, strenuous exercise without appropriate preparation or hydration can occasionally lead to a temporary increase in blood sugar.

Sleep

• Lack of sleep or poor-quality sleep can lead to higher blood sugar levels, decreased insulin sensitivity, and increased insulin resistance.
• Regular, good-quality sleep helps regulate the body's metabolic processes, including blood sugar regulation.

Stress

• Chronic stress can cause blood sugar levels to rise by triggering the release of stress hormones like cortisol, which interfere with insulin's ability to regulate blood glucose.

Food Habits that can Help Maintain Blood Sugar Levels

The major cornerstone of healthy living is healthy eating - with or without diabetes. If you have diabetes, however, you must keep a tab on the foods you consume, as these can directly affect your blood sugar levels and help you maintain a better diabetic lifestyle. Along with the type of food that you consume, the amount of food and its combination can also affect your overall well-being.

• Enhancing Diabetes-Friendly Lifestyle Through Carbohydrate Counting and Portion Control:

Given that carbohydrates significantly impact blood sugar levels, understanding how to effectively count them empowers you to enjoy your favorite foods while ensuring optimal health. Furthermore, practicing mindful portion control is another strategy that can support your diabetes management journey. By accurately measuring your food portions using tools such as a measuring cup or scale, you can gain a clearer understanding of your carbohydrate intake. Establishing these practices in your daily routine - mindful carbohydrate counting and portion control - stands as the cornerstone for maintaining a successful diabetes lifestyle.

• Choosing Nutrient-Dense Foods and Limiting Sugary and Oily Options

Embarking on a journey of health and wellness, especially for individuals managing diabetes, involves embracing nutrient-dense foods while thoughtfully reducing the intake of oily and sugary foods.

Oily foods such as french fries, potato chips, chiwda, and fried chicken, while enticing, often carry double the calorie content compared to proteins or carbohydrates of equal portions, and should be limited. Instead, why not discover the joy of savouring lighter yet equally delicious dishes like a chicken salad    or ragi dhoklas?

•   Focusing on a Balanced Meal

Balanced meals, rich in fiber and low in refined carbohydrates, are essential for individuals with diabetes because they help maintain steady blood sugar levels and support overall health. Dietary consistency contributes to effective diabetes management and decreases the risk of complications. Contact your healthcare provider to curate lifestyle changes to control diabetes as per your body's unique requirements.

Effect of Exercise for Diabetics

Physical activity is an important aspect of navigating lifestyle changes for diabetes. The muscles in your body use stored glucose for energy when you exercise. Hence, a daily dose of physical activity also helps your body use insulin more efficiently. Here are a few strategies pivoting around exercise if you’re diabetic:

• Designing an Exercise Plan

Crafting a suitable exercise plan is a cornerstone of lifestyle changes to control diabetes. A well-structured plan not only supports the efficient use of insulin but also encourages healthy weight maintenance, both crucial in diabetic lifestyle management.

• Establishing a Consistent Exercise Schedule

Maintaining a consistent exercise schedule is a vital component of a diabetic lifestyle plan. Regular physical activity can help stabilize blood sugar levels by improving insulin sensitivity and allowing your muscles to better use glucose for energy. Aim for at least 150 minutes of moderate to vigorous aerobic exercise each week, in addition to two or more days of strength training.

• Monitoring Blood Sugar Levels

Understanding the effect of exercise on your blood glucose levels is another key aspect of lifestyle modification for diabetes. It's recommended to monitor your blood sugar levels before, during, and after exercise. Regular monitoring also enables you to understand how different types of exercise affect your glucose levels.

• Emphasising Hydration

Hydration is a critical but often an overlooked element of a diabetes lifestyle plan. Thirst and dry mouth, which are indicators of mild dehydration, are often the first signs of diabetes. When your body doesn't use insulin properly, sugar can accumulate in your bloodstream, and your kidneys work harder to filter and remove the excess glucose, which results in frequent urination. This can lead to dehydration. You can combat this by drinking water which also helps eliminate excess glucose from your body.

Remember, always consult with your healthcare provider before making significant changes to your exercise routine or diabetes management plan.

Effect of Alcohol Consumption and Smoking on Diabetics

Alcohol consumption and smoking significantly affect diabetes management. According to studies, even moderate drinking, defined as up to one drink daily for women and men over 65, and up to two for men under 65, can disrupt blood sugar regulation. The liver, tasked with metabolising alcohol, may struggle to maintain blood sugar levels effectively during this process, exacerbating diabetic complications like nerve damage.

Smoking impairs diabetes management as nicotine can reduce insulin's effectiveness, elevating blood sugar levels. Consequently, adopting a smoke-free lifestyle is essential for diabetes control.

Conclusion

Lifestyle changes play a crucial role in managing diabetes. Exercise helps keep blood sugar levels under control and improves the body's sensitivity to insulin. Along with exercise, making healthy eating choices and adopting a diabetes-friendly lifestyle can significantly improve one's overall health. Focusing on a balanced meal, increasing physical activity, maintaining a healthy weight, getting adequate sleep, and managing stress levels are some crucial lifestyle changes for diabetes that can prevent or manage it. Remember, lifestyle changes in diabetes require an integrated and holistic approach. With a little effort and dedication, one can lead a healthy and fulfilling life even with diabetes.